A relatively simple, quick and healthy dinner for one. It’s largely a free style dish so you decide what vegetables to add and spices, based on what you have in stock. Tofu is a great flavour absorber and is packed full of health benefits. I never used to be a fan of tofu, largely due to the texture, but in recent years I’ve learned to appreciate it.
For this you’ll want firm tofu, or as it’s called in Japan 木綿豆腐・もめんどうふ (momen dōfu)). Before using the tofu you need to drain and press it. It’s pretty easy to do. Just grab the amount you want to use (for this recipe 200g) and give it a bit of a squeeze over the sink (not too hard or it’ll crumble everywhere). Wrap it in kitchen towels and put on a plate with some heavy weights on top. I normally use canned tomatoes, but anything that will keep a good solid weight on the tofu will do. Leave for 15 mintes at the very least. The more water you squeeze out, the more flavour it will suck in.
202 calories before vegetables/spices
200g of drained firm tofu
1 small onion, sliced.
1tsp of sesame oil (olive oil can replace)
2tsps soy sauce
Vegetables of choice (I used mushrooms, spinach and asparagus)
Spices of choice (I used some cumin seeds, and some shichimi togarashi (Japanese 7 spice))
Salt and pepper
- Heat the sesame oil in your frying pan. Add your sliced onion and cook until beginning to brown.
- Add any vegetables that need browned (e.g. mushrooms etc.). Let them cook for a few minutes.
- Crumble over the tofu. You don’t want to crumble it too small at this point as the clumps will get smaller as you stir them.
- Give a quick stir through and then add soy sauce.
- Add spices and other vegetables.
- Cook until tofu is beginning to look a little brown in places and the vegetables are cooked.
- Crack salt and pepper over top and serve immediately.